Building Muscles

Food Day 38

I had 2 cups of coffee the whole day. I always start the day with a coffee. I also had my usual coke zero spread throughout the day. I am now drinking water with all of my main meals which is a great thing to do. The water tends to fill you up so you do not overeat with each meal.

8:00  oats with protein powder. Water
11:30  prawns, chicken, ham and salad. Water
14:30   oats with protein powder. Water
17:30  steak, baked potato and salad with water.
21:00  2 slices toast with peanut butter and honey.

I am one meal short today. That is not too much of a problem. I was just so busy that I had to squeeze in my meals. I do like to have 6 meals a day if I can.

How to train and build big arms| biceps

Day 38 Upper body training

You can have a lot of fun training and building biceps. I did supersets for every set I did for biceps today. I did a type of hammer curl where I lifted the weight in a hammer curl position and then rotated the weight when I got to the top of the movement. This gives a brilliant burn in biceps. I did the superset with standing biceps curls. 8 reps for each set.

After 5 sets my biceps were toast. You feel fantastic when you have good looking muscular arms. I really like the size and shape of my arms right now. I really do not want them to get much bigger as it will mess with the overall look I am trying to get. That look is a more natural muscular look.

How to train and build big arms| triceps

Day 38 Upper body training

When you train chest and triceps on the same day make sure you always train the chest first. There is a good reason for this. The chest muscles (pecs) are much bigger then the triceps and if you train triceps first they would be too fatigued to train the chest properly.

I used a lot of mind power today during my training and made sure when I trained chest I used only the pecs to do the lifting. When I trained triceps they were a lot less fatigued and I was able to do more.

I warmed up doing triceps push downs with very light weight. (18 reps)
I then did a superset of pushdowns medium weights and then over head extensions. 8 reps each.
I then did 2 sets medium weights pushdowns 14 reps each set
I ended  triceps with 1 superset of push downs medium weights and then overhead extensions. 8 reps each.

This was such an enjoyable arm training session and my triceps felt amazing.

How to train and build a massive chest| huge pecs

Day 38 Upper body training

Today was one of my busiest days in a long time. I had 5 clients booked in for appointments and I normally only work with 3 clients in a day. The work I do is mentally draining however today was different. I had a very strong mental attitude so I decided that I was not going to be tired or mentally drained. It worked. I finished with my last client of the day and before I ate my big meal I decided to train. Training my chest was particularly rewarding today. I did a good warm up and then hit the heavy weights.

I did a warm up of 15 reps very light. 
1 set 8 reps heavy weights after the warm up
1 set 3 reps very heavy
1 set 8 reps heavy weights
1 set 12 reps medium weights

It was a fantastic training session.

Food - Day 37

Free Day

I feel good about today. I have eaten well and enjoyed more chocolate cake. I wasted a perfectly good free day where I could have had tons of junk but didn’t. lol. When you are on a good eating plan it is a good idea to have the free day so you do not feel like you are missing out on things. I am feeling better and better each week. I know my body has changed as some of my trousers are a lot more loose than they were a few weeks ago. This coming week is going to be amazing. If I can train well I know I can eat well too. It is all in the mind. I have been training really well and so I am going to apply it to the food too. I cant wait for day 38.

Food - Day 36

Food Day 36

5:30  coffee
7:00  oats and protein powder
 8:00  coffee
10:00  Egg omelette with potato and tomato.
11:00  water and coke zero
13:00  oats and protein powder
14:00  coke zero
17:30  roast chicken roast potato and salad
18:00  coke zero with some chocolate cake
21:00  oats

I gave in to the amazing chocolate cake my mother-in-law made. I seem to have a great day eating and then when evening comes I fall apart. I have noticed that I can go with very little food during the day but have to overeat in the evening. I know that if you eat small regular meals you live a much healthier life. It actually is a mind set and not a neccesity to eat badly just because it is evening. I cant wait for next week because I am going to eat really well.

How to train and build big legs| huge calves

Day 36

I decided to do single leg calf raises. You have to really put in a lot of effort to do these. Balance is very important. If you have minimum weights then this is the only way you will get the most from your training. If you do 2 leg calf raises you will need quite a lot of weight to get the calves to work hard. One leg calf raises is just a great way to train them.

I did 5 sets medium weights with 15 reps per set

It was a great leg workout day and I really enjoyed it.

How to train and build big legs| powerful hamstrings

Day 36

You might find this a bit strange but I mixed my training with 2 sets of Bulgarian split squats light weight and 8 reps per set.

I then did 3 sets of good mornings with medium weight and did 12 reps per set.

Bulgarian split squat is primary for training and building quads. They also work hamstrings and gluts. If you really focus your mind on the muscle you want to work you will be very surprised how well this works. I focused totally on the hamstrings when I did them and I can quite honestly tell you I felt almost nothing in my quads. My hamstrings worked like a dream though.

This was an incredible training session for me especially as I made my mind work where it was most needed.

How to train and build big legs| quads

Day 36

I mixed my leg training up today. I did 3 sets of normal squats and 2 sets of Bulgarian split squats. If you do the normal squats first and then the Bulgarian split squat you will find that you have the hamstrings really warmed up for the hamstring exercises. I am starting to really enjoy training legs. You have to work at them if you want big legs. They are huge muscles so they do take quite a bit out of you when you train them.

I did 3 sets normal squats medium weights 12 reps per set.
2 set Bulgarian split squats light weights 10 reps per set.

My quads really felt today’s work out.

Food - Day 35

Food Day 35

6:30  coffee
7:15  oats and protein powder
 8:15  water and coffee
10:45  Egg and bacon on toast
11:30  energy drink
13:00  oats and protein powder
14:30  coke zero
17:30  chicken stew with potato and green veg
19:30  coffee and 4 chocolate digestives
21:15  protein shake with a banana

I really get annoyed with myself when I get the food cravings at night. I am not sure what it is but I seem to have an uphill battle every evening. I am sure I will it on myself. Because I think I will have a hard time I seem to cause the problem. There is a universal truth and that is "what you think about you bring about". I think I am going to have to work on my mind more than the food I eat. If I thought I was a thin person I would eat as a thin person. I keep seeing myself with the fat problem so I have this thought process that say I am a fat person trying to get thin. I am going to work on this next week.